How Your Metabolism Can Stop You From Losing Or Gaining Weight

Related Posts

  • Top 5 fitness myths fitness science muscles diet exercise5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can DNA tests predict gains?

    Can DNA-tests really predict performance? This first-of-its-kind study tries to answer this question! It let athletes take DNA-tests from their saliva and used 14 gene variants to classify them as either “endurance” or “power” athletes, Read more…

  • Mental health and being overweight

    I am currently doing my psychiatry rotations, and I am SHOCKED to see how depression and anxiety ruins peoples’ lives. Keep in mind that I’m talking about CLINICAL depression and anxiety. This is NOT the Read more…

  • What is good posture?

    What is good posture? “Keep your spine neutral”, “tuck your shoulder blades”, “avoid butt wink”. These advice stem from classic physiotherapy looking for the position in which weight is evenly distributed across the body, so Read more…

It’s not all about calories in vs calories out!

Calories in vs calories out isn’t as simple as just eating more / less or exercising more / less. Your body has several mechanisms to counteract the calorie changes you make in your diet or exercise routine.

Base metabolic rate (BMR) is how many calories your body’s cells would burn if you were to lay completely still for an entire day. Contrary to popular belief, healthy people all have similar BMR for their body weight.

If you create a caloric surplus your body will try to fight this surplus by increasing base metabolic rate meaning that your body will burn more calories at rest counteracting your weight gain. If you create a calorie deficit your body will decrease base metabolic rates in order to preserve energy reduce your weight loss.

It is important to understand, however, that whenever the body tries to counteract changes you make (a phenomenon known as negative feedback) the change will only be reduced and never reversed ie the changes in your BMR can never cause weight GAIN in a caloric deficit or weight LOSS in a caloric surplus.

So if you want to increase BMR you can do so by eating more calories, but that will not help you lose weight. The purpose of this post is to make you aware of how the body “fights back” when you try to lose weight.

So what can you do about this? To quote the study authors:

“a stepwise, incremental fashion, utilizing small energy deficits to ensure a slow rate of weight loss. Participation in structured resistance training program and adequate protein intake are also imperative. More research is needed to verify the efficacy of periodic refeeding and reverse dieting, in supporting prolonged weight reduction and attenuating post-diet fat accretion.”

 

Source:

Eric T Trexter. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014; 11: 7.

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions